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Attach your leg weights just above your ankles. Test the weights to make sure you will not strain yourself while exercising. Walk around and lift your legs while bending at your knee. The resistance should be noticeable, but not straining. If you notice that the weight is too much or too little, switch to a more appropriate weight before beginning.
Begin your exercise program with a walk. If you don't have a treadmill, a simple track at the park or a road in your neighborhood works just as well. Walk for 15 to 20 minutes. Keep a brisk pace, and upgrade to jogging when you're ready. Don't stop; move to a walk or slower walk as needed.
Get down on your knees. Lean forward and place your hands on the ground, shoulder-width apart. From this pose, lift your right leg and extend it behind you until your leg is straight and in line with your back. Return your leg to its original position. Repeat this exercise 12 times per leg. Take a 30 second break, and repeat for a total of three sets. This will strengthen the muscles in your lower back and rear.
Jog in place using a high-step style to work out your thigh muscles. During every step, raise your leg until it is bent at a 90-degree angle. Continue this exercise for three- to five-minute periods with short breaks between each exercise.
Lie on your side with your legs straight and in line with your back to work out your inner thighs and groin muscles. Lift your leg to your side, without rolling your hips forward or back, and return to your starting position. Continue this exercise for three sets of 12 repetitions.